Did you know you don’t have to skip all of your favorite foods to reach your goals? You can literally lose 10 pounds in 2 weeks through a healthy diet and by staying active.
We’ll look at how to lose those last few pounds, if it’s safe and provide easy tips to incorporate into your life.
How to Lose 10 Pounds in 2 Weeks
The simplest way to look at weight loss is calories in and calories out.
Calories are a form of energy in food that our body uses. The more calories, the more leftover energy, the more weight, and vice versa.
So here’s the deal:
35,000 is about the equivalent of 10 pounds. So if we want to lose that in 2 weeks, we can divide that number by 2. So each week, we need to create a calorie deficit for 17,500 calories.
What does that really mean?
It means we need to create a daily calorie deficit of 2,500 calories per day (17,500 divided by 7).
But honestly, that sounds crazy…
A 2,500 calorie deficit is extreme. This number may be realistic if we were all consuming what we do on Thanksgiving or around the holidays, but most of us don’t not even consume 2500 calories, to begin with.
So now that?
We still need to keep our focus on our diet and workouts.
If you’ve not counted calories before, you may be surprised at how fast they add up especially eating out.
While we believe the 2,500 calorie deficit to be too extreme, finding out how many calories you should eat per day can be helpful with your weight loss.
The calculator above will show you how much you should eat to lose 1-2lbs. For us to hit 10lbs in 2 weeks, you’ll want to choose the 2lbs deficit number.
Your workouts also burn calories! So our next step is to add a 30+ workout per day. This could be anything you like from walking to dancing to kickboxing.
An average workout will burn about 10 calories per minute for an average adult. A heart rate monitor can provide a better estimation of your calorie burn.
So, in theory, you’ll burn 300 calories in 30 minutes. This will result in creating an additional deficit and getting you to that 5lbs per week mark!
Is Losing 10 Pounds in 2 Weeks Safe?
Honestly? It really depends on how you get there. The difference between safe and harmful is what you have to do to lose the weight versus the number.
Someone that has been eating a high number of calories for weeks or months could see the weigh “fall off” when they make some simple changes like not eating out or giving up Cokes. This would be a healthy weight loss because the person is making small, healthy changes.
On the other hand, someone that just drinks lemon water and maple syrup for 2 weeks will lose weight, but that’s not safe.
We know the number is important, but really the habits should be our focus.
Focus on eating clean foods and working out 30 minutes per day to see a safe weight loss.
Related: What is Clean Eating? Tips, Meal Plans and Recipes
So now that we know the right way to lose weight, let’s dig into those 5 tips!
Tips to Lose 10 Pounds in 2 Weeks Through A Healthy Diet
Below you’ll find our best tips along with some of our favorite products who we are affiliates for. Everything is our own honest opinion.
1. Stop focusing on everything you should eliminate from your diet.
Instead, you should find foods and recipes you’re excited to try.
When you are starting a new diet, focus on what you can add to a healthy diet that will make you feel healthier and happier. Eliminating implies negativity whereas adding implies positivity.
Focus on favorite healthy foods and trying new recipes. Then, you’ll set yourself to have fun and enjoying your foods instead of always feeling hungry.
2. Create a Plan Every Week.
The whole “failing to plan is planning to fail” cliche is so true. If I don’t use one of my weekly meal plans or create a new one, I find myself searching the pantry for something by day 3 or 4.
I have several meal plans you can choose from as well.
If you would like even more meal ideas, check out Amazon (affiliate links) for Oxygen magazine, Eating Clean magazine, Well Fed. Both are really great resources for new recipes and meal planning. I also love to use Pinterest especially for Whole 30 or Paleo meal plans.
3. Take Steps to be More Active.
There are a few great workouts that are 30 minutes or less now that burn just as many calories as the traditional hour-long workouts! T25, P90X3, and the 21 Day Fix all use interval training to help you get the most out of every workout, and they also include a variety of cardio, strength, and flexibility.
If you don’t have time for a workout yet, you can always create a short 3-5 minute interval workout for yourself. An example would be doing a minute each of jumping jacks, abs, and push-ups; add it to your morning schedule or as you watch television tonight.
Every small step to being active will help you lose those 10 pounds in 2 weeks! (Check out 9 Ways to Whittle Your Waist At a Desk Job)
4. Be specific about your goals.
By setting a goal with specifics, like “I will lose 10 pounds in 2 weeks through a healthy diet and being more active on a daily basis,” helps your brain stay focused on what you want to achieve.
During the 21 Day Fix, I knew exactly what I wanted to lose and look like at the end of the program. Every day during every workout or craving, I focused on my goal and reminded myself I could do this for X amount of days.
After those X amount of days were up, I had to set another specific goal with a deadline to make sure I kept pushing forward instead of reverting back to bad habits though. Always know where you are trying to go, and you will get there.
5. Team up with someone else.
My accountability group has really changed how I exercise and eat. I personally like the online group of people with the same goals and challenges I have. For me, telling a friend or boyfriend worried me because I was just spitting out a goal that they may or may not understand as much as someone with the same goal.
While someone can lose 10 pounds in 2 weeks, don’t be discouraged if you lose 1-2lbs. This is a great pace especially if you’ve already been eating well and working out. On average, 1 to 2 lb weight loss is a great pace to lose weight and keep it off.
It is nice to have a jump start though, and if you are making small, consistent changes in your habits — you could lose 10 pounds in 2 weeks. I lost about 10 pounds during the 21 Day Fix in October within the first 2 weeks. I was eating healthy, not depriving myself, and only working out for 30 minutes a day.
One Thing Not to do to Lose 10 Pounds in 2 Weeks
You shouldn’t ever do a starvation or crash diet or a liquid cleanses lasting over 3 days. Your body goes into starvation mode if you don’t get enough calories. Starvation mode sounds like you would lose weight but in a very unhealthy way.
The opposite is true though.
When your body enters starvation mode, it holds onto all of its fat cells because it doesn’t know when to expect food again. It also slows your metabolism down. On top of that, it can break down your muscle for energy.
I do use a 3-day Refresh about twice a year, but you are eating all day long. I actually feel like I eat more on that particular cleanse than I normally would. It’s a great choice for a big event!
You may also like: Simple 10 Day No Sugar Diet
Why are you trying to lose 10lbs in 2 weeks?
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